Calorie Calculator

Your calorie needs are calculated in two steps: First, your Basal Metabolic Rate (BMR) is determined — the calories your body burns at rest. Then, this is multiplied by an activity factor (PAL) to get your Total Daily Energy Expenditure (TDEE). Our calculator uses the Mifflin-St Jeor formula by default and optionally the Katch-McArdle formula if you know your body fat percentage.

BMR (Basal Metabolic Rate) is the energy your body needs at complete rest to maintain vital functions like breathing, heartbeat, and cell regeneration. TDEE (Total Daily Energy Expenditure) additionally includes calories burned through movement, exercise, digestion (thermic effect of food), and general activity. For dieting or meal planning, TDEE is the relevant metric.

To lose weight, you need to consume fewer calories than your TDEE. A moderate deficit of 500 kcal per day leads to weight loss of about 0.5 kg per week. We recommend never going below your BMR and keeping the deficit between 300-750 kcal daily to lose weight sustainably without muscle loss.

The Mifflin-St Jeor formula is the most commonly recommended equation for calculating BMR today. Developed in 1990, it is considered the most accurate formula for most people. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5. For women: same formula but -161 instead of +5. It accounts for gender, weight, height, and age.

Calorie calculators provide a good estimate with approximately 80-90% accuracy for most people. The Mifflin-St Jeor formula has an average deviation of about 10% from actual BMR. Factors like genetics, hormones, medications, and body composition can influence actual needs. If you enter your body fat percentage, the more accurate Katch-McArdle formula is used.

No, you should never eat below your BMR consistently. BMR only covers vital body functions. Calorie intake below BMR can lead to muscle loss, nutrient deficiency, metabolic slowdown, and hormonal imbalances. Our calculator sets a floor of 1,200 kcal. A moderate deficit below TDEE but above BMR is the safe approach.

We recommend 1.8 g protein per kilogram of body weight per day. For muscle building (goal: gain weight), we increase the recommendation to 2.0 g/kg. Protein is crucial for muscle maintenance, satiety, and the thermic effect of food. At 75 kg body weight, that means 135 g protein daily — about 540 kcal from protein alone.

You should recalculate every 4-6 weeks, especially if your weight has changed by more than 2-3 kg, you've changed your training program, or you've hit a plateau. As body weight decreases, your BMR also decreases, so you need fewer calories than at the start of your diet.

1,200 kcal per day is the absolute minimum and only suitable for very small, light, and inactive individuals. For most people, this intake is too low and can lead to nutrient deficiencies. Women should consume at least 1,400-1,600 kcal and men at least 1,600-1,800 kcal daily. Our calculator considers your individual measurements and never sets an extreme deficit.

Exercise significantly increases your TDEE. Depending on activity level, your BMR is multiplied by a PAL factor: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extremely active (1.9). Additionally, our calculator accounts for daily steps: above 7,000 steps, you get a bonus of 0.04 kcal per extra step. This accurately captures everyday movement too.